Ivy Gourd Recipe
There are many names for this vegetable, including Tindola, Tondli, Tindora, Kovakka, and Tondekai. This is a very neglected vegetable but it has a lot of health benefits. It’s very hard to find this vegetable at any of the food joints in India. It isn’t an exotic vegetable and it isn’t all too common like ‘Alu Mutter’ either. In any case, it’s extremely rare to find it on an Indian restaurant‘smenu card.
There are many ways to prepare this vegetable dish. You can cut them into roundels and make the masala fried version. Cut them lengthwise and make quick stir fried dishes like this one. Tendlis (Ivy Gourd) are used to prepare many rice dishes including ‘Masale Bhat’ and ‘Tondli Bhat’.
There are many health benefits of Ivy Gourd which are unknown to the general Indian population.
This vegetable, its roots and even its leaves are used in many Ayurvedic medicines for diabetics. This plant‘s chemical composition resembles natural insulin. People suffering from diabetes should include this vegetable twice or thrice in their weekly diet. It also has laxative properties and provides good relief from constipation.
So let’s go ahead and prepare this stir fired dish. It is very quick to make and tastes good with roti or steamed rice.
Equipment and Utensils
Frying pan with lid
Flat stainless steel / wooden spoon
The Ingredient List
250 grams (1½ cup) Tendli (Ivy Gourd) sliced lengthwise
10 grams (1 tablespoon) Grated Fresh Coconut
2 Green Chilies slit
2 Garlic Cloves crushed
1 teaspoon Coconut Oil
½ teaspoon Mustard Seeds
¼ teaspoon Turmeric Powder
½ teaspoon Salt
Start by adding oil in a frying pan over medium-high heat.
Add mustard seeds to the hot oil.
Wait till mustard seeds begin to crackle.
Now add garlic, green chilies, curry leaves and turmeric powder.
Stir fry for 30 seconds and add tendli (ivy gourd).
Sprinkle some salt over it.
Stir well, cover it with the lid and lower the heat.
Let it cook in its own water on low flame for 10 minutes.
Keep stirring after every 2-3 minutes.
When it is almost cooked, add coconut and put back the lid.
Remove from heat after cooking for 1 more minute.
Preparation Time: 15 minutes
Cooking Time: 11 minutes
Number of Servings: 2
Total Calories: 152 Kcal
Fat: 8.9 gm
Protein: .45 gm
Carbohydrates: 14.3 gm